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Kris and Dylan bull

by Kris J.
1 athletes joined

Program Description

Get wam

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 04, 2024 12:44
  • Last Edited
    Jun 18, 2025 08:51

Summary

Unleash your strength with the Kris and Dylan Bull program, a focused 2-week journey designed to sculpt your upper body. Comprising five intense sessions each week, you'll target chest, shoulders, triceps, back, and biceps through a variety of effective exercises like bench presses and pull-ups. This program is perfect for those ready to push their limits and build muscle with a full gym setup. Get ready to elevate your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Biceps
11%
Front Delts
10.1%
Chest
10%
Upper Back
9.3%
Middle Delts
8.8%
Lats
8.5%
Hamstrings
6.5%
Quadriceps
5.7%
Forearms
3.4%
Glutes
3.2%
Calves
2.8%
Rear Delts
2.7%
Abs
2.7%
Lower Back
1.7%
Abductors
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10 reps
-
3
Tricep Pushdown (Cable)
2
10 reps
-
4
Chest Fly (Machine)
2
12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 reps
-
2
Chest Press (Machine)
2
15 reps
-
3
Tricep Pushdown (Cable)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Chest Fly (Machine)
2
12 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
15 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
1
10 reps
15 reps
-
-
5
Hammer Curl
2
8 reps
-
6
Bicep Curl (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
15 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
1
10 reps
15 reps
-
-
5
Hammer Curl
2
8 reps
-
6
Bicep Curl (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Straight Leg Calf Raise
3
10 reps
-
5
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Straight Leg Calf Raise
3
10 reps
-
5
Cable Crunch
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8 reps
-
2
Tricep Rope Push Down (Cable)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Close Grip Bench Press (Smith Machine)
2
20 reps
-
6
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8 reps
-
2
Tricep Rope Push Down (Cable)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Close Grip Bench Press (Smith Machine)
2
20 reps
-
6
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12 reps
-
2
Lat Pulldown (Close Grip)
2
10 reps
-
3
Chest Press (Machine)
2
15 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Shrug (Trap Bar)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12 reps
-
2
Lat Pulldown (Close Grip)
2
10 reps
-
3
Chest Press (Machine)
2
15 reps
-
4
Pull-Up (Neutral Grip, Weighted)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Shrug (Trap Bar)
2
12 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
-
4
Chest Fly (Machine)
2 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
-
Day 2
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
15 Reps
-
2
Stiff Leg Deadlift
2 Sets
8 Reps
-
3
Rear Delt Fly (Machine)
2 Sets
15 Reps
-
4
Lat Pulldown (Close Grip)
2 Sets
1 Set
10 Reps
15 Reps
-
-
5
Hammer Curl
2 Sets
8 Reps
-
6
Bicep Curl (Cable)
2 Sets
15 Reps
-
Day 3
1
Leg Press (45 Degrees)
3 Sets
10 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Hamstring Curl
3 Sets
12 Reps
-
4
Straight Leg Calf Raise
3 Sets
10 Reps
-
5
Cable Crunch
2 Sets
15 Reps
-
Day 4
1
Bicep Curl (Barbell)
2 Sets
8 Reps
-
2
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
5
Close Grip Bench Press (Smith Machine)
2 Sets
20 Reps
-
6
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
-
Day 5
1
Incline Bench Press (Barbell)
2 Sets
12 Reps
-
2
Lat Pulldown (Close Grip)
2 Sets
10 Reps
-
3
Chest Press (Machine)
2 Sets
15 Reps
-
4
Pull-Up (Neutral Grip, Weighted)
2 Sets
10 Reps
-
5
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
-
6
Shrug (Trap Bar)
2 Sets
12 Reps
-